59, Overweight, and Sick: How 3 Simple Tools Saved My Life

Last summer, I turned 59 and realized I was slowly killing myself.

Some people stay healthy into their 90s. But there I was, not even 60 yet, making bad choices and gaining weight like I didn't care if I died tomorrow.

I was very overweight—BMI 39.7—and had high blood pressure. My doctor told me I had fatty liver disease. She explained that this disease can turn into liver cancer.

I knew I had to change.

The 3 Tools That Saved My Life

I used three simple tools to fix my eating and get healthy:

1. Food journal

2. List of rules

3. Calendar

Let me explain how each one works.

Tool #1: Food Journal

A food journal helps you see what you really eat. It helps you spot bad habits and track your progress.

I start a new Google Doc each month. I write down everything I eat and drink (if it has calories).

I write down:

• The day and date

• How many days I've been eating healthy

• Days since my last alcoholic drink

• My meals (in red text)

• Any exercise (in bold green text)

Why Not Use an App?

I don't like nutrition apps. They made me feel like I had to eat a certain amount every day. Some days I felt full but the app said I needed more food. So I'd eat when I wasn't hungry.

I do better when I listen to my body. Some days I want more protein. Other days I only need a small snack for dinner. It all works out.

How the Journal Helps

Just writing down your food makes you think about your choices. When you know you'll have to write down that cookie, you might decide not to eat it.

Don't judge yourself in your journal. Use it to see where you mess up. Then make a plan to do better next time.

Tool #2: List of Rules

Having rules ready ahead of time helps you make good choices when you're tempted.

Start with 1-3 rules like:

• "No sugary drinks"

• "Eat vegetables with every meal"

• “Measure portions”

Make Your Own Rules

These should be YOUR rules. If someone else forces rules on you, you might rebel against them. Learn why other people's rules work, then pick the ones that fit your life.

Write your thoughts in your journal. Think about how you feel about food, health, and your choices. This will help you make better rules.

Tips for Making Good Rules

• Focus on habits, not just goals. Instead of "Lose 10 pounds," try "Walk 30 minutes, 3 times a week."

• Make them specific. Instead of "Eat healthier," try "Eat vegetables with every meal."

• Keep them simple. Rules should fit your life and make decisions easy.

Goals help you make the right rules. Following those rules will help you reach your goals and get healthier.

Tool #3: Calendar

Give yourself tasks each month. Put a sticker on your calendar when you complete each task.

Seeing those stickers makes you feel good and want to keep going. Your brain will want to fill up the calendar with stickers.

Compare your calendar to your food journal. Look for patterns. This shows you where you struggle and what you need to work on.

You Can Do This

I’ve lost over 50 pounds using my journal, a set of rules, and a calendar.

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P.S. - Every day you wait is another day of feeling tired, unhealthy, and frustrated. The best time to start was yesterday. The second best time is right now.